10 Vegetables with the Highest Protein Content

Watercress

Watercress contains a significant amount of protein per calorie.
It is a plant of the cruciferous family that grows in water. It contains a high amount of protein per calorie. Watercress has the following protein content ():

A standard 35-gram serving of watercress contains 0.8 grams of protein.
100 grams of watercress contains 2.3 grams of protein and 11 calories.
Protein makes up 84% of its calories.

A 35-gram serving of watercress also contains 85 micrograms of vitamin K, which is almost 100% of the recommended daily intake for adults. This vitamin is important for healthy blood and bones ().

Watercress is a rich source of the powerful antioxidant vitamin C and also contains B vitamins, calcium, potassium and vitamin A.

In addition, watercress provides antioxidant protection. It also contains phenolic compounds that may help prevent cancer (, , , ).

Avoid cooking watercress as this will reduce its antioxidant content. Instead, eat raw watercress in salads, add it to sandwiches, or use it to make smoothies ().

Alfalfa sprouts

Alfalfa sprouts contain very few calories but are rich in nutrients.

Alfalfa sprouts have the following protein content ():

A standard 35-gram serving of alfalfa sprouts contains 1.3 grams of protein.
100 grams of alfalfa sprouts contain 4 grams of protein and 23 calories.
Protein makes up 69% of the calories in alfalfa sprouts.

This vegetable is a rich source of vitamin K and a decent source of folate, iron, magnesium, phosphorus, zinc, copper and vitamin C.

Animal studies have shown that alfalfa sprouts may lower cholesterol levels. This may be due to their high levels of saponins. Saponins are a group of compounds that can lower cholesterol levels (,).

In an earlier study conducted in 1987, researchers gave 15 people with high blood lipid levels 40 grams of alfalfa seeds three times a day for 8 weeks. These people had a 17% reduction in total cholesterol and an 18% reduction in low-density lipoprotein or "bad" cholesterol ().

Research also shows that alfalfa sprouts may reduce inflammation, reduce menopausal symptoms and—thanks to their high vitamin K content—help prevent osteoporosis (, ,).

Protein in vegetables

In the modern world, many people, for a variety of reasons, do not eat meat and other animal products. They need to include vegetables and fruits rich in protein in their diet.

Vegetarians who do not want to eat “what smiles”, with the right approach, receive all the nutrients the body needs from plant foods, rich not only in vitamins and microelements, but also in sufficient protein.

Vegetables containing protein have a great impact on the process of digestion and absorption of food. This happens because the plant cell is covered with a membrane consisting of fiber and is poorly susceptible to the influence of gastric juices, which promotes the functioning of the intestines, helps cleanse it, preventing unnecessary waste from stagnating in the body.

Vegetables rich in protein

Spinach

Spinach is one of the most nutrient-rich leafy green vegetables.

Spinach has the following protein content ():

A standard 25-gram serving of raw spinach contains 0.7 grams of protein.
100 grams of spinach contains 2.9 grams of protein and 23 calories.
Protein makes up 50% of its calories.

The protein in spinach contains all the essential amino acids. One 25-gram serving of spinach contains 121 mcg of vitamin K, which is just over 100% of the recommended daily intake for humans ().

Spinach is also a rich source of folate, vitamin A and vitamin C. It is a good source of magnesium, iron and potassium and a decent source of calcium.

Spinach contains plant compounds that may enhance antioxidant defenses and reduce inflammation ().

In one study, 10 athletes who took spinach supplements for 14 days showed reduced oxidative stress and reduced muscle damage after running a half marathon compared to those who took a placebo ().

In another study, researchers gave nitrate-rich spinach to healthy participants and measured its effect on levels of nitric oxide, which is a signaling molecule that dilates blood vessels. They also measured cell function and blood pressure.

They found that nitrate-rich spinach increased nitric oxide, improved endothelial cell function, and lowered blood pressure—all of which may improve heart health ().

Research has also linked eating spinach to a lower risk of certain types of cancer, including breast cancer ().

What is protein

Any living cell is based on proteins. Unlike fats and carbohydrates, they contain nitrogen.

At the time of digestion, proteins that enter the body along with food are broken down under the influence of gastric juices. As a result of this breakdown, amino acids appear, which, being absorbed into the blood, are subsequently distributed throughout all tissues of the body and serve as building material for the muscle corset.

Depending on the content of the amino acid composition, the value of the protein is determined:

complete, that is, those that contain all the amino acids necessary for the functioning of the body;
inferior, having low nutritional value.

Interesting! The fattier the pork, the less protein it contains. But even the leanest pork pieces contain no more than 16% protein, and a product such as cottage cheese contains at least 18%.

Protein performs another important task. In the human body, this substance affects the functioning of the part of the brain that regulates appetite. This department is the hypothalamus, having received the necessary portion of protein, it blocks the feeling of hunger.

Low protein content leads to slower physical development in children and loss of muscle mass in adults.

But its excess also does not contribute to a healthy lifestyle. It is especially dangerous to consume large amounts of protein foods, excluding carbohydrates, in the form of vegetables and cereals. The lack of extractive substances in the daily diet and an excess of proteins leads to serious medical problems:

dysbacteriosis;
renal failure;
stone formation;
liver dysfunction;
disruptions in bowel function;
decreased speed of the digestive tract;
calcium leaching;
cardiovascular diseases.

Chinese collard greens, or bok choy

Chinese collard greens, called bok choy, are also rich in protein.

Bok choy has the following protein content ():

A standard 70-gram serving of shredded bok choy contains 1.1 grams of protein.
100 grams of bok choy contains 1.5 grams of protein and 13 calories.
Protein makes up 46% of its calories.

Chinese kale is a rich source of vitamins A, C, and K. It is also a good source of folate and a decent source of calcium and potassium.

A number of studies have shown that Chinese kale is rich in compounds with antioxidant activity. Its outer leaves seem to contain most of the antioxidants. It may also have anti-inflammatory properties (, , )

Some research suggests that cabbage vegetables—a group that includes Chinese kale—may contain compounds that reduce the risk of prostate cancer ().

Additionally, an animal study found that taking bok choy powder supplements reduced the risk of liver cancer ().

People use bok choy in many Asian recipes, such as stir-fries, kimchi, soups, and spring rolls.

Asparagus

Asparagus is a very popular vegetable that is high in nutrients.

Asparagus has the following protein content ():

A standard 135-gram serving of asparagus contains 3 grams of protein.
100 grams of asparagus contain 2.2 grams of protein and 20 calories.
Protein makes up 44% of its calories.

Asparagus is a rich source of vitamin K and a good source of folate and riboflavin. It also contains some magnesium, phosphorus and vitamin A.

Asparagus may also have anti-inflammatory and anti-tumor properties ().

It also contains fructooligosaccharides, which have prebiotic properties, stimulating the growth of friendly gut bacteria (,).

You can roast, boil, steam or sauté asparagus, and it works well in salads and as a side dish.

What protein does the human body need?

Many people know that protein can be animal or vegetable. For many years it was believed that a person needs animal protein and there is no alternative to meat, eggs and cottage cheese. With the popularization of veganism, this fact began to be challenged.

In fact, plant foods contain no less nutrient element, and sometimes several times more. But can a person fully absorb it? Yes and no. One of the main differences between plant and animal proteins is the set of amino acids. They are the ones that are so important for a person.

In the body, protein is broken down into amino acids. They are spent on the construction of cells.

Proteins of animal origin contain a complete set of 9 essential amino acids. In plant products, in most cases, this set is inferior (with the exception of quinoa, soy and buckwheat). The set of amino acids varies from product to product. But if you combine different foods, you can end up with them all.

Considering that vegetables, grains and fruits contain other important compounds - fiber, vitamins, organic acids, scientists have concluded: humans need both animal and vegetable protein in equal measure. In some therapeutic diets, the ratio may change towards increasing animal protein.

It is best to combine different types of proteins. If a person is a vegan, then his diet should be varied in order to collect a full set of amino acids.

Mustard greens

Mustard greens belong to the Brassica family. It is very similar to cabbage, but has a pronounced mustard taste.

Mustard greens have the following protein content ():

A standard 55-gram serving of chopped mustard greens contains 1.6 grams of protein.
100 grams of mustard greens contain 2.9 grams of protein and 27 calories.
Protein makes up 42% of its calories.

A 55-gram serving of mustard greens also contains 144 mcg of vitamin K, which is more than 100% of the recommended daily intake for humans ().

It is a rich source of vitamin C and also contains calcium, potassium and B vitamins. It is also a good source of vitamin E.

Mustard greens, like many other plants, contain phenolic compounds that give them antioxidant properties (,).

A test-tube study found that steaming mustard greens increased their ability to bind to bile acids. It may help you lower your cholesterol levels ().

The same study also found that steaming may have similar beneficial effects on collards, kale, kale, green peppers and broccoli.

You can steam, boil or stir-fry mustard greens, or you can simply eat them raw.

Cabbage

Kale is a dark green, leafy vegetable in the same family as kale, broccoli, and cauliflower.

Collard greens have the following protein content ():

A standard 35-gram serving of chopped kale contains 1.1 grams of protein.
100 grams of kale contains 3 grams of protein and 32 calories.
Protein makes up 38% of its calories.

Its vitamin K content is especially noticeable - 157 mcg per 35 gram serving. This is about 131% of the recommended daily intake for humans ().

It is also rich in vitamin C and folate, is a good source of calcium and contains some potassium.

As another member of the Brassica family, kale is a good source of phenolic compounds and antioxidants (,).

Research has linked the high levels of antioxidants in kale to a reduced risk of prostate cancer ().

One study found that people who eat cruciferous vegetables, such as kale, are less likely to be diagnosed with breast cancer ().

Kale can also bind to bile acids in the intestines, which helps lower cholesterol levels. One study found that steaming increased this effect ().

You can enjoy collard greens steamed or sautéed. It is especially tasty mixed with other vegetables, including onions and mushrooms.

Weight loss products containing protein

Weight loss based on eating foods high in protein and low in fat and carbohydrates is quite effective. This is due to the following reasons:

Protein slows down the digestion of carbohydrates, which is why blood glucose is maintained at the same level, slowing down the onset of hunger. Which not only helps you feel full in smaller portions, but also makes the effect of such a diet more stable.
The body spends more energy on the breakdown and absorption of proteins than in the case of carbohydrates and fats. Therefore, low-carbohydrate nutrition allows you to lose weight even without constant physical activity. Since not all foods rich in protein are healthy, to effectively lose weight you need to choose foods with the lowest fat content.
If you are building muscle mass at the same time as dieting, then eggs will be beneficial.
You should also pay attention to chicken and lean beef: boiled or steamed. For best results, it is best to combine it with side dishes.
Oatmeal will provide you with the necessary proteins, fiber, vitamins and minerals with a minimum of calories and fat.

Of course, you need to take into account other products of animal and plant origin that can be included in the diet depending on the desired result (weight loss or muscle gain) and their digestibility.

Sources:

https://totalbest.ru/ovoshhi-bogatye-belkom/ https://calenda.ru/poxudenie/ovosi-bogatye-belkom.html https://zen.yandex.ru/media/id/5ac4cf077ddde81950d11482/5b34cb718ae07400a8d9460e

Broccoli

Broccoli is a very popular vegetable that also contains protein with all the essential amino acids. You can enjoy it raw or cooked.

Broccoli has the following protein content ():

A standard 90-gram serving of chopped broccoli contains 2.5 grams of protein.
100 grams of broccoli contains 2.8 grams of protein and 34 calories.
Protein makes up 33% of its calories.

Broccoli is a very rich source of vitamins C and K, a good source of folate, and a decent source of phosphorus and potassium. It also contains some calcium.

Broccoli also contains high levels of plant compounds and flavonoids such as kaempferol. They can have antioxidant, anti-inflammatory and antitumor effects ().

Like all cruciferous vegetables, broccoli is high in glucosinolates. These are compounds that may help reduce the risk of cancer ().

Also like mustard greens, broccoli has a greater ability to bind to bile acids when steamed, so eating steamed broccoli may help lower blood cholesterol levels ().

In addition, broccoli may help improve liver health by stimulating detoxification and the production of antioxidant compounds in the liver ().

You can steam, fry, bake or sauté broccoli. It is also good for making soups and sauces, or using as a side dish.

List of plant-based foods rich in proteins

Despite the fact that plant foods do not always contain all essential amino acids, they should also be included in the diet.

It contains a large amount of vitamins, micro- and macroelements and other useful substances necessary for the normal functioning of all organs.
Fiber, which has a positive effect on the gastrointestinal tract and helps eliminate toxins.
Food of plant origin is fat-free, which means it is easily digestible and promotes weight loss.
Due to prolonged and incomplete absorption, it reduces the feeling of hunger for a long time.

Table of foods containing a lot of plant-based protein

Protein-rich fruits and vegetables

High protein grains

Beans and legumes containing protein

Nuts and seeds rich in protein

Low protein foods

This is food of plant or animal origin, containing up to 2 g of protein per 100 g. This food includes butter, most vegetables and fruits, berries and mushrooms. A diet focused on low protein foods is not intended for weight loss. It is used in cases of kidney and liver diseases, as well as phenylketonuria.

Brussels sprouts

Brussels sprouts are a great addition to most diets. It is a good source of protein, fiber and vitamins.

Brussels sprouts have the following protein content ():

A standard 90-gram serving of Brussels sprouts contains 3 grams of protein.
100 grams of Brussels sprouts contain 3.4 grams of protein and 43 calories.
Protein makes up 31% of its calories.

A 90-gram serving of Brussels sprouts contains 3.3 grams of fiber. It is also very rich in vitamins C and K and is a good source of folate and vitamin B6. It is also a decent source of iron and potassium.

One animal study found that eating Brussels sprouts promoted the growth and health of gut bacteria and stimulated the production of short-chain fatty acids in the intestines ().

You can cook Brussels sprouts by boiling, steaming, grilling, or sautéing and frying. It goes well as a side dish.

What foods are rich in animal protein?

As we already mentioned:

This food contains all essential and conditionally essential amino acids.
It is absorbed better and faster by the body.
It is better to get 30% of the daily dose of protein from it.

Meat products containing large amounts of protein

We have listed only the most common types of meat. Although ostrich or bison would be an excellent addition to any diet due to their high vitamin B12 content, they are rarely available for sale and therefore are not suitable for daily consumption.

Beef. This meat is naturally leaner and contains high amounts of Omega-3. Fatty acids improve the functioning of the cardiovascular, immune and nervous systems, slow down the breakdown of collagen fibers in joints and much more.
Pork. When choosing, it is important to correctly identify the piece. For example, a small portion of pork tenderloin may contain less fat than a diet chicken breast. 100 g of such meat contains about 20 grams of protein and 70 g of choline. This vitamin helps speed up metabolism, promotes the absorption of vitamins D, A, K, E, lowers cholesterol levels and cleanses the walls of blood vessels. In addition, it is necessary to normalize insulin production. Therefore, despite its bad reputation, pork dishes can have a positive effect on our health and promote weight loss.
Turkey. White turkey meat is a dietary food. In addition, the composition contains large quantities of docosahexaenoic acid (DHA) and Omega-3. These substances promote brain function, have a positive effect on mood, and also prevent fat cells from growing.
Chicken. 150 grams of chicken breast - more than ½ the daily value at 142 calories.

Fish products that are high in protein

Dairy products as sources of protein

Cauliflower

Like broccoli, cauliflower contains a large amount of protein for the number of calories it has.

Cauliflower has the following protein content ():

A standard 105-gram serving of cauliflower contains 2 grams of protein.
100 grams of cauliflower contains 1.9 grams of protein and 25 calories.
Protein makes up 31% of its calories.

Cauliflower is a rich source of vitamin C and a good source of vitamin K. It also contains some calcium, iron, magnesium and phosphorus.

Cauliflower also contains high amounts of a glucosinolate compound called sinigrin, which may have anti-cancer, antioxidant, and anti-inflammatory properties ().

The glucosinolate content of cauliflower can be significantly reduced when you cook it. Therefore, cauliflower may be healthier when eaten raw ().

However, cauliflower also contains many other antioxidants that are retained during cooking and their levels may even increase after steaming or baking ().

Like some of the other vegetables on this list, cauliflower can lower cholesterol levels through its ability to bind to bile acids. Steaming cauliflower increases this ability ().

Cauliflower is a versatile vegetable that can be used in a variety of recipes. In many cases, it can replace starchy carbohydrates such as pasta or bread.